Sole with Parsley and Mint

Prep Time: 20 Minutes - Cost: $$ Servings: 4 - Difficulty Level: 3 Ratings | Read Comments Add Star Rating | Add Comments Printer-Friendly Version Share |

Ingredients

• Vegetable oil spray
• 1 pound sole or other thin fish fillets
• 2 tablespoons minced fresh parsley
• 1 tablespoon chopped fresh mint
• 2 teaspoons acceptable vegetable oil
• 1 medium clove garlic, chopped, or 1/2 teaspoon bottled minced garlic

  Sauce: (optional)

• 1 teaspoon light margarine
• 1 green onion, chopped
• 1/2 cup dry white wine (regular or nonalcoholic)
• 1/4 cup water
• 1/4 teaspoon white pepper

Directions

1. Preheat broiler. Lightly spray a broiler pan and rack with vegetable oil spray. Rinse fish and pat dry with paper towels. Put fish on rack.
2. In a small bowl, combine parsley, mint, oil, and garlic. Rub pastelike mixture on fish.
3. Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.
4. For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom. Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thouroughly. Pour over fish.

Nutritional Information (Per Serving) Calories: 139 Protein: 19 g Fat: 4 g Carbohydrates: 1 g Exchanges: 2-1/2 Low-Fat Meat Source: The New American Heart Association Cookbook